One of the most crucial, though often overlooked, vitamins to our health is vitamin B-12. Without enough vitamin B-12 in our diets, we can feel tired, have trouble focusing, and so much more. Unfortunately, it is estimated that approximately 15% of the general population is deficient. These are the signs of vitamin B-12 deficiency and what you should do to prevent it.
What Is Vitamin B-12?
Vitamin B-12, also known as Cobalamin, is a vitamin that is found naturally in most animal products. It is necessary for the formation of red blood cells and DNA. Its requirement for red blood cells means that it is a necessary vitamin in transporting other nutrients around the body and providing us with energy. Vitamin B-12’s involvement in DNA formation also makes it important for cognitive development and functioning. It is a key component in the function and development of both brain and nerve cells. (1)
Vitamin B-12 first binds to the proteins in the foods that we eat. From there, enzymes and hydrochloric acid in our stomach break down those foods and unbind the vitamin B-12 into its free form. Once it is free, it then binds with a protein called intrinsic factor so that our small intestine can absorb it into our bloodstream later on in the digestive process.
What Foods Contain Vitamin B-12?
As already mentioned, vitamin B-12 is found naturally in animal-based foods. It may also be found in other non-animal products that have been fortified with the vitamin. The following is a list of foods that contain vitamin B-12 naturally (2):
- Fish and shellfish
- Liver
- Red meat
- Poultry
- Eggs
- Dairy products (milk, cheese, yogurt)
You will also find it in enriched nutritional yeast, fortified breakfast cereals, and enriched soy or rice milk. It can be found in small amounts in nori, however, it depends on where the seaweed came from among other factors.
How Much Do You Need?
The amount of daily dietary vitamin B-12 that you need depends on your age and also your situation. In general, adults need about 2.4 micrograms of it each day. Pregnant and lactating women, however, will need more. Adequate vitamin B-12 status in pregnant and lactating women is crucial to the cognitive development of the growing fetus and baby. Older adults will also need to monitor their status of the vitamin as stomach acid tends to decrease with age. Lower stomach acid makes it harder for the vitamin to be absorbed into the bloodstream.
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What Causes Deficiency?
Most adults in the United States are not vitamin B-12 deficient. Deficiencies are seen in greater numbers in minority populations and in lower-income populations. Most cases of vitamin B-12 deficiency are caused by intestinal malabsorption. If you are unable to properly absorb the vitamin from the food you eat into your bloodstream, you will be deficient. (3)
Most malabsorption problems can come from low stomach acid or also a lack of the intrinsic factor required for the small intestine to absorb it. The most common reasons for malabsorption problems are: